Saturday, January 12, 2013

WLJ: Supplementing my journey

When people see the progress I've made in my weight-loss, they often ask for my secret.  Well, there isn't really a secret.  The answers are pretty standard -- watching (and tracking) what I eat and being more active.

Through Weight Watchers, I've learned to eat a healthier and more balanced diet. More proteins, fewer carbs and lots of fruits and vegetables.  Oh, and water, water, water.

I try to work out at least four days a week (and usually get in five). The hardest part is starting.  But once I'm in the habit, I've found it's actually pretty hard to convince myself to take a day off.  I've found a variety of activities I like -- Zumba, kettlebell, running (but only outside) and yoga -- so that makes it easier to want to get moving.

Another big key is sleep. Don't understand why that matters? Check out this article. I make a conscious effot to unplug each night and get seven to eight hours of sleep.  The body needs the rest as badly as it needs good food and exercise.

Although it's the smallest part of my routine, I also take vitamins and supplements.  No crazy fat burners (I honestly don't believe they work), just nutritional supplements.

Here's what's in my cabinet:


From left to right:

Multivitamin for Women - This is the most basic need.  If you take nothing else, don't skip a multivitamin.  It ontains 23 nutrients for daily dietary support plus iron and calcium.

Fish Oil -  Omega-3 fatty acids are found in fish oil, and fish oil supplements are a convenient way to take advantage of their benefits. Why Omega-3s? We need them for heart health and healthy growth.

Vitamin D3 - Vitamin D is a nutrient that supports the absorption of calcium, it also supports breast, colon and prostate health, and contributes to the maintenance of a healthy mood. There are two kinds - D2 and D3 - but D3 is the preferred method. It is beneficial to our bone, tooth, muscular and immune health; and being deficient in both can cause symptoms like low mood and energy, and affect heart health. On top of that, a multitude of studies support its role in immune health. For healthy adults, a common recommendation is 1000 IU per day of vitamin D3.

Biotin - Biotin is part of the family of B vitamins and is also known as B7. It supports the metabolism of carbohydrates, proteins and fats for energy, and is associated with skin, nail and hair health.

Evening Primrose Oil - This is the newest addition to my regimen. Helps with hormonal acne, PMS, weight control, chronic headaches, menopause, endometriosis, joint pain, diabetes, eczema, MS, infertility, hair, nails, and scalp.

CLA (not pictured) -  Studies have shown a measurable but relatively small body fat-lowering effect. Some studies suggested that CLA may have a tendency to increase lean body mass, however, these studies were small and more research is needed.  I only take this occasionally as it's pricier than the other supplements.

What vitamins or supplements are part of your routine?

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Total weight-loss goal: 45 lbs.
This week's progress: -0.4 lbs.
Progress to date: -31.4 lbs.
Non-scale victory: I'm doing this 30-Day Cardio Challenge, and let me tell you it is kicking  my butt.  Well, actually my legs. They were sore for two days, and now that the soreness has worn off, they actually feel stronger.  Probably because of the hundreds of squats I did this week.  Or maybe it's my imagination.  And I prefer my imagination to reality anyway, so that's fine.

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P.S.  Tomorrow's the deadline to sign up for my Cupid Swap!

2 comments:

  1. When I remember to take them I take a multi for energy and metabolism, CLA, Green Tea, Hoodia, and something called Be Lean which has Forslean in it which is supposed to help your thyroid and lean body mass. I just started taking most of these so I will have to get back with you about how effective they are.

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  2. I've recently read about the Primrose Oil, and I'm intrigued. Do you find it beneficial?

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